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Alternative For Kettlebell Swings

author
Ava Flores
• Thursday, 13 May, 2021
• 5 min read

Thanks to their incredible combo of simplicity and versatility, kettle bells are a hugely popular home fitness item these days. But if you’ve gone shopping for them online recently, you may have noticed that the wonderfully handled weights are a little, UMM, scarce.

kettlebell swing alternative
(Source: www.youtube.com)

Contents

To address this issue, we connected with fitness pros across the country in search of DIY solutions, homemade hacks that can mimic kettle bells in a pinch. “There are quite a few large load laundry detergents with nice thick handles,” says Lynn Montoya, ACE, a hard style kettle bell -certified instructor.

“My clients have been keeping moving using water jugs,” says Bay Area trainer Jonathan Jordan, NASM-CPT, a Kettle bell Athletics L1 coach. And for heavy we fill up with loose change.” Jordan has created a 12-move milk jug workout, with videos showing all the moves.

“A weighted backpack is a great swap,” says Ryan Palermo, manager, head coach and trainer at New Jersey’s CrossFit Turbocharged. Cushion with a towel or t-shirts so your household items don’t move around.” Palermo has demonstrated a backpack kettle bell workout on Instagram.

“Outdoor home and gardening items tend to be closer to a kettle bell,” says trainer Robert Lemur, who runs Simple Fitness Hub. “Planter pots made from cement, ceramic, or stucco are great, especially when doing squats or Russian twists.

“I would caution inexperienced kettle bell users to refrain from starting now in their homes,” says personal trainer Jim Faith, founder of TopFitPros. “However, a sturdy gym bag loaded with canned goods, books or magazines offers a great piece of homemade exercise equipment.

kettlebell alternative swing barbell
(Source: www.youtube.com)

Note: Dick’s stores are temporarily closed and this product is not available online, but the chain is offering curbside contactless pickup at select locations. “ Kettle bell Kings will have stock available for pre-order after April 20th and will be shipping first week of May,” says co-founder Jay Perkins.

“I myself have lent equipment to current members and have charged a premium for non-members.” While this particular resource could be tapped out at this point, it’s worth a shot. The internet's favorite pan features a modular design that includes a detachable wooden spatula, domed lid and a nesting steamer tray.

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kettlebell alternative swings
(Source: www.youtube.com)

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View full size Stand feet slightly wider than shoulder width and hold a kettle bell in both hands. Hinge from the hips with slight knee flexion and swing the bell through the legs maintaining neutral spine, do not round the lower back.

View full size Lie on your back with your knees bent, arms to the side and 1 leg raised off the floor. Allow your bottom to lower towards the floor, your head and shoulders will lift slightly as there should be no arching of the upper back.

View full size Lie on your back with your knees bent, feet placed onto a Swiss ball and a dumbbell held on your hips. View full size Stand feet slightly wider than shoulder width and hold a kettle bell in 1 hands.

dumbbells substitute kettlebells
(Source: www.youtube.com)

Hinge from the hips with slight knee flexion and swing the bell through the legs maintaining neutral spine, do not round the lower back. Allow your bottom to lower towards the floor, your head and shoulders will lift slightly as there should be no arching of the upper back.

View full size Lie on your back with your knees bent, feet suspended in a Tax and a dumbbell held on your hips. View full size Stand feet slightly wider than shoulder width and hold a kettle bell in both hands.

Hinge from the hips with slight knee flexion and swing the bell through the legs maintaining neutral spine, do not round the lower back. When performed with heavy weights for low reps, this exercise develops explosive hip strength and power, while lighter weights and higher reps make for an effective fat-burning cardio conditioner.

Using an action very similar to kettlebellswings, the reverse medicine ball throw is an effective power exercise. Keeping your arms straight, rapidly stand up and throw the ball up and overhead as far and as high as you can.

Fix your band to a secure point near the floor and then stand astride it with your back to the anchor. Lean forward from the hips, reach behind you through your legs and then stand up straight against the resistance offered by the band.

arm swings kettlebell alternative
(Source: www.youtube.com)

Like the kettle bell swing, the sumo dead lift high-pull can be a good power developer when performed with heavy weights or an effective conditioning exercise when performed with light weights. Hold a barbell with a narrow overhand grip and stand with your feet slightly wider than shoulder-width apart.

Bend your knees, push your hips back and lower the bar to around mid-shin height. You can put a medicine ball or rock in a strong bag, swing a water jug or if you want a less low-tech approach, use a dumbbell.

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Sources
1 www.nbcnews.com - https://www.nbcnews.com/shopping/fitness/best-kettlebells-n1246049
2 heavy.com - https://heavy.com/sports/2020/02/best-kettlebells/
3 fitterliving.com - https://fitterliving.com/best-adjustable-kettlebells/